SCALED IS IN GREEN, IF YOU NEED MORE SCALING…. NO PROBLEM.  

NOTHING OVERHEAD IF YOU HAVE SHOULDER OR NECK ISSUES.

DO

#1LANDMINE Presses

#2 INCLINE ROWS ON BENCH

#3 MEDIAL AND FRONT DELTOID RAISES.

 ASK YOUR COACH FOR MORE MODIFICATIONS. 

Warm up 

3 rds weight plate warm up 

10 GTO/H …Touch ground, curl and press overhead ……don’t do O/H

 8-10 O/H weight plate, start kneeling and go down down up up . keep WP close to chest “NEW”

8 per side backward lunge with rotation using weight plate, keep plate close to body

12 standing straight arm banded pull downs… keep core tight 

 

Strength

#1 Push Press  8 6 4 2 2 , Do landmine presses if neck or shoulder issues 

THEN

 #2 Pausing Front Squat *Build every 2 minutes for 12 minutes

1 pausing front squat 0/3/0

1 regular front squat

*Build every 2 minutes for 12 minutes for RX 

THEN

#3 In 4:00 x As Many Rounds as possible with Time remaining 
20/15 Calorie Row
40 Jumping jacks 
7 Front Squats (165/115)